Personal Training Program: Session by a Personal Trainer in Singapore


You can opt for personal training in Singapore, if you want to achieve your personal fitness goals. A fitness professional can offer customised workout plans, offer nutrition advice and provide encouragement.

It’s important to take time find the right certified personal trainer for you. Consider factors like qualification, experience and communication style while choosing one for you.

This article looks at what personal training session is, the services it offers and the essential things for developing a successful partnership.

Components of Personal Training Program / Plan in Singapore

1. Workout Routine & Diet

  • A good diet plan and workout routine is essential to make progress in four personal training plan.
  • Eating complex carbs, lean protein, healthy fats and such food is the best way to gain benefit out of what you do.
  • FAD diets are a strict no as it doesn’t give you proper nutrition.
  • A good diet and exercise program will help you achieve your fitness goals.

2. Be Accountable

Accountability is a must for successful personal training.

  • Being accountable is following through promises, learning with experiences and understanding how important the results are.
  • It leads to achieving goals with better outcomes and learning the skills necessary.
  • Keeping accountable in a fitness program creates a supportive atmosphere and motivates people to reach their goals.
  • It encourages teamwork which is important for any successful professional relationship.

personal fitness program

3. Aerobic Fitness

Aerobic conditioning is important for keeping fit. It happens when you take in more oxygen. It will make your heart beat a bit faster and make your blood flow through your muscles and lungs.

  • Aerobic fitness help the flow of oxygen in your body quickly and smoothly.
  • Good aerobic conditioning makes carrying out everyday tasks with ease.
  • Such activities help you stay active and healthy.
  • It includes movements using big muscle groups and make heart rate go up.

Some examples include walking, running, biking, swimming, dancing, water aerobics, leaf-raking, snow shoveling, and vacuuming. Keeping your body moving with such exercises helps you stay fit and strong.

The Department of Health and Human Services recommends adults get 150 minutes of moderate activity or 75 minutes of vigorous activity per week for good health.

For people who want to lose weight, this time shall be increased to 300 minutes.

  • Exercise is spread out over the week and done in smaller amounts throughout the day.
  • No matter how much of activity you are doing, it is always better than doing nothing.

High intensity interval training, also known as HIIT, can be a great option for physical activity.

  • This training includes quick bursts of activity, around 30 secs long, which is then followed by lighter exercise like brisk walking and jogging.
  • HIIT is a combination of right amount of rest and exercise for an effective workout.

4. Set Objectives or Milestones

Everyone should set goals or milestones when they start a training program. It is important to think and plan about individual needs and wants.

Different lifestyle experiences, activity levels, and genetics will affect the process.

  • Setting objectives will help you take these elements into account to give best results.
  • You shall also keep track of goals will make sure progress is made and your body leads to track of success.
  • When it comes to fitness, it’s important to set realistic goals and keep track of your progress.
  • One thing to keep in mind is that you should not compare yourself to others. Everybody has different needs and requirements.
  • Having a personal trainer is important and so helpful, they have the expertise to help you achieve your goals.

This way, you can stay on track, stay motivated and reach your targets.

5. Strength Training Session

Strength training is an important part of any fitness plan.

  • Strength exercises done regularly will make your bones and muscles strong, help you stay at a healthy weight or lose weight.
  • You should do strength training workouts for the major muscle group at least twice a week.
  • Hand-held weights, water or sand-filled bottles, or low-cost resistance training bands are as effective as any gym or expensive equipments. They will give you great benefits for at-home workouts.
  • You can use your body weight for strength training. You can do pushups, sit-ups, leg squats and pull ups.

This way, you can stay strong and fit without breaking the bank!

strength training

6. Core Exercises

Core exercises include activities that involves muscles in the stomach, lower back and pelvis and core muscles.

  • The muscles groups mentioned above help protect the back and link upper and lower body movements.
  • Core exercises done regularly is an important aspect of a well planned fitness program.
  • It help in training the core muscles which will support the spine.
  • It will allow to use upper and lower body muscles more effectively.
  • Bridges, planks, sit-ups and fitness ball exercises are common core exercises.

7. Rest & Recovery

To stay fit, you shall get the right amount of rest. It helps in repairing and strengthening of your body.

  • Rest & Recovery means getting enough sleep, resting in proper postures and having balanced nutrition.
  • You should also take time to adjust to the workout stress.
  • Making sure you’re well-rested means you’ll have more energy when it comes to working out.
  • A good fitness program includes rest and recovery.

To make sure you’re getting enough rest , try incorporating these ideas into your routine:

  • Take regular breaks during workouts
  • Get enough sleep
  • Eat balanced meals.

Rest and recovery are essential for staying healthy and fit. It is very essential for athletes. Passive recovery involves getting a day of complete rest and Active recovery includes stretching, yoga or light

Passive recovery is a day of complete rest while active recovery involves activities like stretching, yoga, or a light jog. Both these ways help the body to be less stressed and muscles to repair themselves. Active recovery helps marathon runners to improve flexibility and give a mental break.

8. Static Stretching

Static stretching can help tight and overly used muscles.

  • It includes holding a stretch for 30 seconds to put the muscle under tension. With this, the muscle relaxes due to a protective response.
  • It not only prevent injuries but keeps muscles at an ideal length.
  • Research shows, if you combine static stretching with SMR (Self-Myofascial Release), you’ll get better results.

Some people debate whether or not static stretching is good for sports performance. Opponents say it reduces the activity levels of muscles. So, it might be a bad idea to do static stretches on a muscle that must be stimulated to perform.

For example, don’t stretch your gluteus maximus right before a sprint. But static stretching can be helpful for reducing activity in muscles that are too strong or tight.

Like the psoas muscle in a hip flexor. Doing a static stretch here before an event should free up energy for muscles like your glutes during the run.


9. Dynamic Stretching

Dynamic stretching is the best option when preparing for an active day. It has always been used more by experienced adults but now it’s becoming more popular in regular group classes.

  • It uses your body’s momentum and muscles’s power to work through joint movements.
  • Examples of these stretching are squatting while holding an object and hip swings.
  • It is better for people with muscle imbalances or postural issues.
  • Try dynamic stretching, if you are a recreational athlete and want to get ready for exercise.
  • With helping your physical fitness, it also affects mental wellbeing.
  • The excitement that come with this exercise gets you in a more focused and energetic state for better performance.


A functional training session involves a wide range of elements that are tailored as per individual needs and goals of the client. It is crucial to have a consultation with a coach who is extremely knowledgeable and can assess the fitness level of clients.

The session includes exercises that improves overall health fitness. The exercises are strength training, cardio workouts, and flexibility exercises.

The trainer helps push the client reach their potential and achieve goals with ensuring that exercises are great and effective.

You should seek out for the best personal trainers who is highly qualified, experienced and can provide personalized guidance in the fitness journey.

With right guidance and support, clients experience a positive impact on their overall health and fitness. It makes functional training an effective tool for achieving fitness goals.

Good Luck!